Today, we’re talking about how to become a butter burner. What does that mean? It means training your body to burn fat instead of sugar. About 10 years ago, I started digging into this science. It was right around when Orange Theory was coming onto the scene. For those that aren’t familiar, Orange Theory utilizes heart-rate/zone-based training. However, I started to realize that they weren’t giving people an accurate heart rate because they weren’t specifying individual aerobic and anaerobic thr...
May 25, 2022•25 min
Protein powders, supplements, pre-workouts, and the like are becoming very mainstream. I have teenage boys coming into my office trying to reach their goals and optimize their performance in the gym by using these products. On the other end of the spectrum, I see men and women in the older generation experiencing muscle atrophy and considering supplementation for it. Many of these seem to be relevant cases for prescribing creatine. However, I always want to make sure I’m providing the best and s...
May 18, 2022•23 min
If you’re really into sugar-free baked goods, protein products, or diet sodas, you do not want to miss this episode. Personally, I’ve been on a journey lately to be more mindful about the artificial sweeteners I’m putting in my body. I’ve spent some time reflecting on how they’re affecting my gut and if there are alternatives to what I’m currently doing. My encouragement is that you start self-reflecting as well. For now, listen to this episode as I discuss some places where you may find artific...
May 11, 2022•21 min
For those that don't know, I began my health and wellness career in the corporate space. I started by working for Denver Public Schools and eventually came to work with employee groups to create incentive packages that help drive their healthcare costs down. In that second job, I gave employees resources, support, and education around lifestyle changes and disease management. To this day, I don’t think we give enough attention to preventative care like this. There are certain things we can contr...
May 04, 2022•18 min
Are you familiar with your inner troublemaker? It’s that voice inside your head that likes to talk you out of your aspirations, objectives, and plans. That voice likes to make you self-sabotage to the point where you feel like your own worst enemy. Well, I think it’s time to fight back. We need to learn how to recognize when our inner troublemaker is trying to tempt us and disrupt us from our dreams. Though it may never go away, once we learn to identify that voice and build a relationship with ...
Apr 27, 2022•20 min
I’ve got a very fun topic for you all today: poop. As gross as it may sound, digestive health and bowel movements are hot topics in the health and fitness industry today. With all of the fad diets and health foods that are rising in popularity, it’s no wonder many of us are struggling to poop. We’re overloading ourselves with fiber and manufactured chemicals. So, let’s talk about it. In this episode, I dive into the many factors involved in our digestion. I provide some solutions for those of yo...
Apr 20, 2022•12 min
Is the adage of drinking eight glasses of water a day still true? While that has been the general rule of thumb, there are a lot of factors that come into play when you think about how much water you need per day. For so long, it was eight glasses of eight ounces of water, which is a total of 64 ounces per day. But don’t you think that is so generic knowing that we all weigh differently and we all sweat differently? We all have different amounts of body fat and even men have more body water than...
Apr 13, 2022•28 min
What is the best type of exercise: HIIT or steady-state workouts? This argument has probably been going back and forth for 10 years now when high-intensity interval training (HIIT) came into mainstream fitness concepts and boutique studios. In this episode, we’re going to compare HIIT vs. steady-state continuous intensity exercises to determine which is more effective. Wanna take a guess? First off, just be aware that we all exercise for many different reasons, whether that’s for muscle mass, fa...
Apr 06, 2022•30 min
Do you think a peanut butter toast in the morning is enough to get you through the day? The truth is, the peanut butter itself is not a complete protein. And it also just doesn't have a lot of protein. When you compare that to your daily protein requirement, you might only get six or eight grams in there. So what are the best protein sources out there? And how much protein do you actually need to begin with? The food and supplement industry is grabbing hold of the benefits of protein, and then t...
Mar 30, 2022•33 min
If you feel like you’re hitting a wall, there are some ways for you to get your momentum back. It's so easy to get started and maintain some motivation for a couple of weeks. But when you're looking at long-term behavior change and achieving sustainable, manageable, and maintainable results, then you’ve got to stay on it for the foreseeable. The key is to find opportunities to reinvigorate and remotivate yourself by shifts in focus, new challenges, and different perspectives. Today, I'm sharing ...
Mar 23, 2022•25 min
Should you never eat out so you won’t lose progress? Well, sure you can. But that’s definitely not sustainable. You see, there is a way to work in some enjoyable social or family meals out that is not going to completely derail your progress. Yes, eating out and losing weight can co-exist. The key is to assess the meals accurately when you do go out. Our society's taste buds have become so clouded by junk that people just aren't satisfied anymore with fresh real foods. They douse it in oil, butt...
Mar 16, 2022•23 min
Can you drink and lose some fat at the same time? Today let’s clear up the alcohol conversation as we talk about the impact of alcohol consumption on our fat loss body recomposition process. When we consume calories in a surplus of our expenditure, we are setting ourselves up to gain body fat. Any excess energy consumed and not utilized in the body is going to be stored somewhere. In most cases, that's going to come from our dietary fat intake. Excess calories from alcohol could be putting us in...
Mar 09, 2022•22 min
There's this term called “metabolic damage” that’s going around that people feel like they've done something wrong. The truth is, you haven't damaged anything. There is nothing that you can do to cause irreparable injury to your metabolism. However, there is such a thing as metabolic adaptation or suppression that can and will affect a person's ability to lose weight long-term and maintain that weight loss. It will also impact one’s success in manipulating body composition if you are not smart a...
Mar 02, 2022•28 min
Ketosis is such a buzzword being thrown around nowadays. But do you really know what it means? How many carbohydrates should be restricted from your diet? Is carbohydrate the real enemy here? How about maintaining a keto diet as a lifestyle, is that possible? Today, we talk about the ketogenic diet, low carb, and macros. We also dive deep into some new approaches that restrict glycogen and blood glucose levels and how those affect us both short-term and long-term. At the end of the day, you have...
Feb 23, 2022•24 min
Every great performer, competitor, accomplished artist – we all hit roadblocks on our path to peak performance and competitive greatness. Everyone who has pursued a craft has had to deal with the difficulties and discouragement at some point, whether it was an injury, a bad review, a loss of championship, or whatever the challenge since setbacks provide an opportunity for a comeback. Encountering challenges and overcoming them is all part of the journey, especially when your journey is toward ma...
Feb 16, 2022•21 min
Which is more impactful to body composition: diet or exercise? This is absolutely one of the most common questions that I get when it comes to people deciding how to invest their time and energy, especially when they're first getting started. Should you pay for personal training, group classes, or join a running group? Or should you put your time into meal prep, tracking, and coaching with a registered dietician or a nutrition consultant? If your goal is body composition and you want to optimize...
Feb 09, 2022•15 min
Now you might know what you've been eating on average and how you've been distributing that, so the next question is how should you be eating? Whether it's for weight loss, weight gain, or weight maintenance, it all comes down to how many calories you're burning as well as the calories you’re consuming. If you're looking at losing, you need to be in a deficit, which means that what you're consuming should be less than what you're burning. Maintenance would be equal. And if you want to be putting...
Feb 02, 2022•15 min
As we get into Fuel, Sweat, and Science, I wanted to share my story so we can get to know each other a little better. This will probably be the hardest episode I’ll record throughout the life of this podcast. As it is for many people, it’s hard for me to talk about myself. However, I know it’s imperative that I do. I want to build rapport, trust, and authenticity with all of you. I want you to know that I’m a real person with real challenges even while I’m bringing my education and expertise. Th...
Jan 25, 2022•23 min
Let me know if you relate to this situation: you’re frustrated with the way your body looks and feels so you try fad diet after fad diet. You end up thinking about food and exercise all day long and yet nothing has changed. You begin to question everything you’re doing and wonder if there’s something else you should try, if you need to be eating less, if you need to be exercising differently, or if you need to rest more? You’re utterly overwhelmed and frustrated. I’m pretty sure I can assume tha...
Jan 25, 2022•21 min
Why am I doing this podcast? That is the million-dollar question. When we get right down to it, I am doing this podcast because I believe everyone deserves to understand their body. In an attempt to sell more products and drive revenue, the nutrition and food industry has manipulated people and capitalized on misinformation, trends, and people’s pain points. I want to come against that and teach all of you the truth. It’s so sad to me when clients come in and have spent hundreds of dollars on su...
Jan 10, 2022•18 min
Welcome to Fuel, Sweat, and Science with Dr. Tiff! Every episode is an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, move past a history of failed attempts that may have caused metabolic changes, or suppression. Dr. Tiffany Breeding, Ph.D., CSCS –– Fitness Nutrition and Strength and Conditioning Specialist –– will help you learn to balance busy, social lives while still seeing results. The goal is to help you realize that lo...
Dec 02, 2021•4 min
